Sonke siyazi ukuthi ukudla okulambile kunciphisa umzimba we-metabolism futhi, ukubeka kahle, kubambe iqhaza ekwandeni kwamafutha. Kodwa lokhu akusivimbeli ekuwasebenziseni - sidla izikhathi ezingu-1-2 ngosuku, futhi okuqukethwe kwekhalori kokudla kuyinto elula - 600-800 kcal. Manje sifuna ukukutshela mayelana no-100% okuphambene nalendlela - mayelana nemenyu yokudla okuncane kwesisindo sokulahlekelwa isisindo.
Okuyinhloko yendlela elula, njengento engekho enye - kunezinxenye eziningi futhi ezincane. Ngokuvamile kusho izikhathi ezingu-5 ngosuku!
Imithetho eyisisekelo yokudla okuncane kwesisindo sokulahlekelwa isisindo
Ngisho noma ungayazi imithetho yokudla okuncane ngokweqile kokunciphisa umzimba, amaphethini alula angacatshangwa:
- Kudingeka udle izikhathi ezingu-5-6 ngosuku, okungukuthi, njalo amahora angu-2-3;
- ngosuku okufanele udle izingxenye ezintathu zokushisa okushisayo, oku-2 nokukhishwa oku-1 okumnandi;
- ukudla kuqala phakathi nehora emva kokuvusa - ngesidlo sasekuseni udinga ukudla okuthile okushisa ukusheshisa imetabolism kusukela ekuseni kakhulu, ngaphambi kokudla kwasekuseni - uphuze ingilazi yamanzi;
- Ukulungeleka okukodwa kwe-fractional kwesisindo sokwehlisa isisindo kusho nokusabalalisa izinhlobo ezahlukene zezinto kulo lonke usuku - ngakho-ke, ama-carbohydrate kufanele adliwe ekuseni, amafutha - ngesidlo sasemini, namaprotheni - kusihlwa;
- ubukhulu obuhle bezingxenye zamandla amancane yizundu zesundu, noma umthamo weglasi;
- ngaphambi kokulala udinga ukuphuza ingilazi ye-kefir.
Lokho, empeleni, nonke-wena empeleni futhi ngaphandle kwethu sazi le mithetho, kodwa, maye, ukwazi nokugcina akuyona into efanayo.
Ukudla okuncane kokudla kwesisindo
Yiqiniso, kungcono ukushintshela ekudleni okuphelele futhi ngokuphelele ngaphandle kokuncipha. Kodwa-ke, uma uhlela ukunciphisa umzimba, kunokudla okhethekile kokudla okunomsoco.
Eqinisweni, lokhu akuyona ukudla okukhethekile okwenqatshelwe ukudla - kungumhlahlandlela ongakufanele uwenze.
Umthetho wokuqala wukuthi okuqukethwe kwekhalori kufanele kube phakathi kuka 1200-1600 kcal, kuye ngokuthi uhlobo lomsebenzi. Ngaphezu kwalokho, akukho okuncane futhi akusekho - ngoba kokubili kuyingozi kumetabolism. Uma okwamanje inani lakho le-caloric lihluke kakhulu kulokhu - lishintshe kancane kancane, kanye nokwengeza kokusebenza komzimba, yebo.
Umthetho wesibili yimfihlo yokulahlekelwa kwesisindo. Udinga ukuthola
Imenyu yakho ye-fractional kufanele ibheke into enjengale:
- ibhulakufesi - i-porridge, u-bun-okusanhlamvu noshizi, izithelo ezingu-1, itiye / ikhofi;
- Isidlo sasekuseni sesibili - i-yoghurt, isinkwa esisuka kuzinkwa zokusanhlamvu;
- dinner - isobho nge isaladi yemifino;
- itiye ntambama - i-cottage shizi, ama-biscuits okusanhlamvu netiyi;
- dinner - inhlanzi (noma inyama enamafutha abilisiwe), ukuhlobisa imifino;
- 1 ihora ngaphambi kwephupho - ingilazi yogurt.